Fat Loss protein is maybe the most widely known out of many different kinds of supplements.
However everyone should keep in mind that such supplements are not
needed to achieve a fat loss goal. What matters in order to succeed in
such a goal is to consume daily a certain percentage of our total
calorie intake through proteins.
According to P. McCarthy published in Physician and Sports Medecine,
nowadays Americans consume about 12% protein out of their total calorie
intake.
The average athlete and bodybuilder consumes 25-35% protein.
It is generally accepted that the recommended amount of protein to
consume daily is directly linked to the activity level we keep on a
daily basis.
In a study from Josephine Conolly-Schoonen
(published in Medscape Diabetes & Endocrinology, 2001;3(1)) protein
consumption should be 0.8 gr per kgr of body weight for sedentary
people, 1.2-1.4 gr per kgr for generally active people, and 1.4-1.8 gr
per kgr for bodybuilders and athletes.
Sidebar:If you are not using the metric system 1Kgr=2.20462pounds= 35,27396ounces = 0,15747stones
There are two ways to get the much needed protein in your body and both are equally effective:
a. From the foods and natural sources
b. From fat loss protein supplements.
Most
of us receive most of our daily intake in protein through red meat and
poultry. Other sources rich in protein are fish and eggs.
As
for our vegetarian friends the protein consumption goal can be achievd
by consuming a combination of beans and legumes which provide all the
needed amino acids in order to synthesize protein.
However, it is
observed that there are times that due to our busy schedules or due to
different taste requirements, that protein intake through food is not
enough. If that is the case then it would make sense to use fat loss
protein supplements which can help provide the body with all the
necessary amounts of proteins.
The advantage of using
such supplements is that it is targeted to our individual needs and thus
offering an optimized path to our fat loss goals. Also fat loss
supplements are widely used among athletes and bodybuilders as their
needs in protein are greatly elevated and food cannot provide lean
protein without unnecessary calories from carbohydrates.
A disadvantage
of such supplements is that, due to their chemical nature, although
they are proven generally safe,they are not a compound that nature
provides thus making the utilization of them, for long periods of time,
an average choice of a fat loss supplement.
There are several most common types of protein supplements, which include:
•Protein powders,
namely soy protein, whey proteins, diet protein, egg protein, wheat
protein, casein protein, and many others. Protein powders are considered
more concentrated protein sources than other types of supplements.
•Protein bars,
like low calorie protein bars, low carb protein bars, snack bars, or
energy bars. This type of fat loss protein supplements is designed to be
used as a meal replacement supplement, too.
•Weight gainers, like creatine supplements or some protein powders.
•Meal replacement powders (MRPs), special supplements which go in the form of bars, shakes, or others, and can be used to get the nutrition a person needs.
•Amino acid tablets.
There
is a certain discussion about the fact, whether it is more effective to
use natural foods or the mentioned fat loss protein supplements to
satisfy our daily needs in this nutrient.
Foods are more natural,
cost effective, and have more significant nutritional depth, while
supplements are more handy and more balanced.
According to Mark
Sisson, an American fitness specialist and author, for those who lead an
active lifestyle and have moderate needs of protein, it is best to use
natural sources of this compound. Sisson offers using such foods as
grass-fed beef, chicken meat, tuna fish, salmon fish, almonds, organic
yogurt, and quinoa as the best natural sources of proteins.
However,
for athletes, bodybuilders or dieters, an increased dose can be
recommended in order to to use extra sources of protein, including high
quality fat loss protein supplements.
a.Quality is one of the key factors when it comes to choosing
one of the labels that are out in the market. In order to measure
quality we have several indexes which provide that indication of
quality. ---- 1. BV which stands for Biological Value.
BV is an
index which indicates the absorption levels of a fat loss protein
supplement from human bodies. The higher the BV the higher the quality
of the protein. On the top of the fat loss protein list are whey and
egg proteins with BV over 100.Milk proteins with BV 91, beef protein
with BV 80, and soy proteins with BV 74 are also very effective
proteins.
All types of plant-based proteins, like bean protein with
BV 49, are considered low in its effectiveness due to their lower BV
indexes.
2. Net Protein Utilization.
Net Protein
Utilization is the ratio of how much amino acid was converted to
protein, to total amino acid supply. NPU closer to 1 indicates higher
quality of protein.
3. Protein Efficiency Ratio
Protein Efficiency Ratio shows the ratio of body mass gain to protein consumption. Higher values are linked to better quality.
b. Manufacturers information
is also a factor to be calculate when buying fat loss protein
supplements. A highly reputable manufacturer provides us with the ease
of mind that they are extremely careful to what they sell, as their
reputation is on the line, and with the raging competition between
companies it is very easy to go out of business for selling a defective
product on the market.
c. Finally the level of process of the proteins
are another indicator as to which label we should choose. Best fat loss
protein supplements contain pure and least processed proteins. Having
that in our mind we should always remember that protein concentrates are
generally considered less pure type of proteins, compared to isolate.
According
to the research work of the experts at National Strength and
Conditioning Association, whey protein, casein protein, soy protein, and
egg protein should be generally considered the best quality proteins.
If all the above mentioned information is too much for you then my final suggestions are these:
1.Find
an experienced and trustworthy fitness specialist with whom you can
talk (avoid magazines which are published by the companies themselves).
2.Determine
with that specialist your individual needs based on your fitness goals ,
your current health condition and your workout routines.
Discuss all of the above indexes with your specialist and decide what to use with his/her guidance.
That
is the only way you can be as sure as possible that you have made an
educated decision with the help of someone who’s job is to provide such
guidance and succeeds in helping other people achieve their own goals.
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